WOD

WOD 10/9/17

A) Take 20 minutes to complete 2 rounds of: Back Squat 5, 4, 3, 2, 1 reps *add weight every round as reps decrease by 1 rep, then repeat all over again. In total 10 Sets will be completed not counting the warm up. B) AMRAP12 Toes to Bar x 10 KB Snatch x 20 […]

WOD 10/7/17

A) Tabata: 1. Shoot throughs 2. Straight arm plank to forearm plank *no score, work through full 20 seconds each time. B) In teams of 2, complete for time: 80 Cal Row 80 Jumping Air Squats (alternate every rep) 40 KB Box Step Overs (24/20inch, 24/16kg) 80 Jumping Air Squats 80 Cal Row

WOD 10/6/17

A) Every 90 seconds for 9 rounds: Snatch Grip Deadlift x 1 Snatch High Pull x 1 Hang Snatch x 1 *Add weight every 3 rounds if possible. Focus on keeping the bar close to the body. B) 2 Rounds for time: 800 meter Run 20 Hand release push-Ups 20 Power Snatches (115/85)

WOD 10/5/17

A) Take 6-8 minutes to build up to 75% of 3 rep max Front Squat followed by, 4 Sets Front Squat x 3 *rest 2 minutes B) AMRAP10 Double Unders x 32 Single Arm KB Push Press x 16 (24/16) Single Arm KB Overhead Walking Lunges x 16 *8 reps on each arm for both […]

WOD 10/4/17

A) Take 15 minutes to work on pull-ups (butterfly or kip) and/or Muscle Up *If proficient complete; EMOM8: Muscle Up x 3 B) “Tabata Mash Up” Kettle bell Swings (24/16) Toes to Bar Mountain Climbers Wall Balls *separate score for each movement

WOD 10/3/17

A) Every 90 seconds for 9 rounds, Rounds 1-3: Strict Press x 1 Rounds 4-6: Push Press x 3 Rounds 7-9: Push Jerk x 5 B) 4 Rounds for time: 10 Pull-ups 20 V-Ups 300 meter Run *20 minute cap

WOD 10/2/17

A) Every 90 seconds for 8 rounds: 3 Position Clean x 1 *add weight across the first 4 rounds then use the same weight across the last 4 B) 10 Rounds for max reps: *90 second running clock Row 150 meters Burpees x Max Effort *rest 30 seconds

WOD 9/30/17

In teams of 2, complete 5 Rounds for time of: Partner Med Ball Run x 400 (1 med ball) Synchronized Med Ball Cleans x 30 each Synchronized Pull-ups x 20 each *share the med ball for the run. The rest of the movements are to be done simultaneously and synchronized, each with their own med […]

WOD 9/30/17

A) Take 6-8 minutes working up to 70% of your 1RM Power Snatch, followed by… Every 2 minutes for 6 rounds Power Snatch x 2 @ 70% of 1RM Barbell Ab Rollout x 5 B) In teams of 2 with one partner working at a tim, complete for time: Cal Row x 100 KB Snatch […]

WOD 9/29/17

A) 6 Sets Bench Press x 3 Weighted Pull-up x 3 (Strict PU or negatives for scaling options) B) “Archie” For time: 27 Burpees 4 Muscle Ups 21 Burpees 3 Muscle Ups 15 Burpees 2 Muscle Ups 9 Burpees 1 Muscle Ups (3:1 ratio for scaling down to C2B pull-ups or regular pull-ups)